Many diets, supplements, and diet plans claim to ensure rapid weight loss, but there is still no conclusive scientific evidence for them.
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However, there are some strategies that are supported by science and have an impact on weight management. These methods include natural methods.
These strategies include exercising, reducing calorie intake, fasting intermittently, and reducing the number of carbohydrates in the diet.
1-Fasting:
Intermittent fasting involves eating regularly only during the day.
2-Food:
If one wants to lose weight, he should be aware of what he is eating and drinking every day. One way to do this is to record these foods in a journal or online food tracker.
3-Caution:
Mindful eating is the practice of paying attention to how and from where the food is coming. This exercise can help promote weight loss.
4-Protein:
Protein regulates hunger hormones so people feel full. This is largely due to a decrease in the hunger hormone ghrelin and an increase in the peptide, GLP-1 and cholecystokinin hormones that are associated with the feeling of fullness.
5-Sugar:
Grains undergo processing to produce refined sugar, which removes most of the grain’s fiber and nutrients. Pure glucose enters the bloodstream and activates the hormone insulin, which simultaneously promotes fat storage in adipose tissue and weight gain.
6-Fiber:
Vegetable or fruit-based fiber is a type of carbohydrate that cannot be digested in the small intestine. It also induces a feeling of fullness and possibly leads to weight loss.
7-Sleep:
Several studies have shown that getting less than 5 to 6 hours of sleep per night is associated with obesity. Therefore, getting a good night’s sleep is essential for weight loss.
